Chapter 1:Food: plants and animals we consume, foods contain energy and nutrients our bodies need to maintain life and support growth and healthNutrition: • science that studies food, how food nourishes our bodies and how it influences our health• proper nutrition can help us improve our health, prevent certain diseases, achieve and maintain a desirable weight and maintain our energy and vitality• Nutritionists focus on supporting wellness and preventing/treating chronic diseases.Chronic diseases: disease characterized by a gradual onset and long duration, with signs and symptoms that are difficult to interpret and which respond poorly to medical treatment.• Diseases in which nutrition plays some role: osteoporosis, osteoarthritis, some forms of cancer• Diseases with a strong nutritional component: type 2 diabetes, heart disease, high blood pressure, obesity• Diseases caused by nutritional deficiencies or toxicities: pellagra, scurvy, iron-deficiency anemia, other vitamin and mineral deficiencies, nutrient toxicitiesWellness: • life-long process that includes physical, emotional and spiritual health• two critical aspects: nutrition vs. physical activityo overall state of nutrition is influenced by how much energy we expend doing daily activities; when we eat a nutritious diet we can perform more strenuous activities for longer periods of time, inadequate or excessive food intake can make us lethargico our level of physical activity has a major impact on how we use the nutrients in our foods, also physical activity can increase feelings of well being and reduce feelings of anxiety and depressionHealthy People 2020: • agenda that promotes optimal health and disease prevention across the USA• identifies a set of goals and objectives that we hope to reach as a nation by 2020• Launched in January 2010 and revised every decade• They have two main goals:o Increase quality and years of healthy lifeo Eliminate health disparitiesNutrients: chemicals found in foods that are critical to human growth and function• six groups: carbohydrates, lipids (including fats and oils), proteins, vitamins, minerals and waterOrganic nutrients: substance or nutrient that contains carbon• carbohydrates: o 4 kcal/go primary source of fuel for the human body, o particularly for neurological functioning and physical exerciseo made up of carbon, hydrogen and oxygeno Found in wheat, rice, and other grains as well as vegetables and fruits. Also found in legumes (beans, lentils, and peas), fiber, seeds, nuts, milk and other dairy products.o AMDR 45-65%• lipids: o 9 kcal/go major form of stored energy, important source of energy at rest and during low-to-moderate intensity exerciseo foods that contain lipids also provide fat soluble vitamins and essential fatty acidso insoluble in water, includes triglycerides, phospholipids and sterolso Composed of carbon, hydrogen and oxygen, and phospholipids also contain phosphorus and sometimes nitrogen.o AMDR 20-35%o Triglycerides: most common lipids in foods, composed of one glycerol attached to three fatty acids some fatty acids are associated with an increased risk of chronic disease, and others including essential fatty acids are protective of our health human body is capable of storing large amounts of triglycerides as adipose tissue (or body fat) fat stores can be broken down for energy periods of fasting, such as while we are asleep important in providing fat-soluble vitaminso Phospholipids: Type of lipid that contains phosphate Body synthesizes phospholipids, found in a few foodso Cholesterols: Form of lipid that is synthesized in liver and other body tissues Also available, in foods of animal origin such as meat and eggs• proteins:o 4 kcal/go contain carbon, hydrogen, oxygen AND nitrogeno plays a major role in building new cells and tissues, maintains the structure and strength of bone, repairs damaged structure, and assisting in regulating metabolism and fluid balanceo amino acids: four elements assemble into small building blockso we break down dietary proteins into amino acids and reassemble them to build our own body proteins (ex. muscles and blood)o proteins can provide energy but are not usually a primary energy sourceso found in many foods: meats and dairy products are primary sources as are seeds, nuts and legumes, we also obtain small amounts of protein from vegetables and whole grainso AMDR 10-35%• vitamins:o organic compounds that assist in the regulation of the body’s physiologic processeso do not contain energy (kilocalories)o they play an important role in the release and utilization of the energy found in carbohydrates, lipids and proteinso also play a critical role in building and maintain healthy bone, blood and muscle, supporting our immune system so we can fight illness and disease, and ensuring healthy visiono we need small amounts to support normal health and body functionso some vitamins can be destroyed by heat, light, excessive, cooking, exposure to air, and an alkaline (or basic) environmento classified as either fat-soluble or water soluble, which is based upon their solubility in water which affects how vitamins are absorbed, transported and stored in tissueso must consume them in our diets because our bodies cannot synthesize most vitaminso water-soluble vitamins: C, B-vitamins (thiamin, riboflavin, niacin, B6, B12, pantothenic acid, biotin and folate) Soluble in water Not stored to any extent in the body Excess excreted in the urine Toxicity occurs as a result of vitamin supplementationo fat-soluble vitamins: A, D, E, K Soluble in fat Stored in human body Toxicity occurs from consuming excess amounts which accumulate in body• macronutrients (provide energy): carbohydrates, lipids and proteins; nutrients break down and reassemble into fuel that the body uses to support physical activity and basic physiological functioning• micronutrients: nutrients needed in relatively small amounts to support normal health and body functions, vitamins and mineralsInorganic nutrients: a substance or nutrient that does NOT contain carbon• minerals and waterAlcohol: found in certain beverages and foods, provides energy but is not considered a nutrient because it doesn’t support the regulation of body functions or building or repairing of tissues. It’s also considered a drug and a toxin.Minerals: inorganic substances that do not contain carbon• important
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